i
Jay Robb
Clinical Nutritionist
6339 Paseo del Lago
Carlsbad CA 92011
JayRobb.com / 1.877.JAY.ROBB
1
Robb, Jay
10 Weight-Loss Secrets
The Diet Experts Never Told You!
Jay Robb
1. Fitness and Exercise. 2. Nutrition. 3. Diet—popular works.
Manufactured in the United States of America
© Copyright 2008, 2009, 2010, 2011
by Jay Robb
All rights reserved. No part of this book may be reproduced or
transmitted in any form or by any means without the written
permission of the publisher.
Jay Robb Enterprises Inc.
6339 Paseo del Lago
Carlsbad CA 92011
Cover and Design:
Jacob Dubizhansky
Senior Editor:
Heather Gervasi
Contributing Editor:
Naomi Laine
Jay Robb Photo:
Greg Aiken
2
d
Dedication
D
edicated to everyone who wants to know how to lose
weight and keep it off.
And a Very Special “Thank You”
—to the “Dubi Team,” Jacob Dubizhansky (graphic artist)
and Naomi Laine (copywriter), for the energy you put forth to
create this very special book. Jacob’s cover design skills and
Naomi’s editing helped streamline the production process
tremendously. Thank you!
—to our Editor/Senior National Account Executive, Heather
Gervasi, for doing double duty to help me complete this book
and for always going the extra mile to support God’s vision
for this company.
—to our eCommerce Director, Drew Goldstein, for designing
and managing our website and for assisting in the creation
of our eBooks. All of your skills and talents are greatly
appreciated.
—to the entire staff at Jay Robb Enterprises Inc. Many
thanks to each member of the Jay-Team for offering your
never-ending support to keep the office and warehouse
running smoothly and efficiently. It is the combination of all of
your god-given talents and time that has built, shaped, and
made my books and this company a huge success.
—to the thousands of health food stores, gyms, nutrition
and fitness centers, doctors’ offices, and clinics across
the nation that carry our books and products. Your support is
allowing us to reach and teach every man, woman, and child
on this planet who desires to discover the health benefits of
our nutriiton products and diet programs.
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10 Weight-Loss Secrets
“We are what we repeatedly
do. Excellence, therefore, is
not an act, but a habit.”
—Aristotle
The author does not claim to be a doctor or healer of any
sort. This book is intended for educational purposes only
and should not be used as a guide for diagnosis and/or
treatment of any disease. If you have any health problems, it
is advisable to seek the advice of a health care professional
of your choice.
4
t
Table of
Contents
Popular Works by Jay Robb ....................................
About the Author ....................................................
Introduction .............................................................
Secret #1: Cut Carbs Correctly ................................
Secret #2: Listen to Your Body ................................
Secret #3: Eat Ample Protein ...................................
Secret #4: Do Not Fear Fat ......................................
Secret #5: Sunbathe Daily ........................................
Secret #6: Supplement Your Diet Properly ..............
Secret #7: Exercise is a Poor Way to Burn Fat .........
Secret #8: Be Still, Be Slim ......................................
Secret #9: Track Your Progress Accurately ..............
Secret #10: Practice Making Healthy Decisions ......
In Closing .................................................................
Bibliography ..............................................................
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W
popular works by
Jay Robb
clinical nutritionist
The Shake Down Diet
Learn how to get slender with your blender and lose up to 10
pounds in 10 days!
The Fruit Flush 3-Day Detox
Lose up to 9 pounds in 3 days!
Be Still—Be Slim
The peaceful way to lose weight and keep it off!
Be Still
Discover Jay Robb’s secret to true happiness!
High on Life
Discover Jay Robb’s secret to success!
For more information:
JayRobb.com / 1.877.JAY.ROBB
6
A
about
the Author
J ay Robb is a clinical nutritionist with over three decades of
experience as a professional in his field. He is the CEO of Jay
Robb Enterprises Inc.—a Southern California corporation
founded in 1988 and known for producing the best-tasting
protein powders on the planet. Jay Robb products and
books are sold in over 10,000 health food stores, grocery
stores, doctors’ offices, nutrition centers, and gyms across
the nation.
Jay Robb is the best-selling author of over a dozen health and
fitness books—which include his renowned Fruit Flush 3-Day
Detox, Be Still—Be Slim, and The Shake Down Diet. For over
20 years, he was a feature columnist for the magazine Natural
Bodybuilding as well as a contributing writer for Men’s Exercise.
Jay Robb teaches sports nutrition in the San Diego area, has
owned two fitness clubs, and was a personal trainer for over
10 years. He also holds a lifetime personal training certificate
with the National Gym Association for his contributions in the
creation of their personal training certification program.
Jay Robb loves surfing, meditating, spending time at the
beach, writing, and working out at the gym. He has one son
and lives in La Costa, California—on San Diego’s beautiful
North County coastline. Jay is dedicated to teaching others
how to be fit, healthy, and spiritually happy for a lifetime.
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10 Weight-Loss Secrets
Connect with Jay
Stay connected with JAY ROBB online
through Facebook, Twitter, YouTube,
and his JayTalk eNewsletter
• Keep up with the latest Jay Robb news!
• Get exclusive health and fitness pointers!
• Get answers to your product questions!
• Share your success stories and
favorite Jay Robb recipes!
Visit JayRobb.com
to stay connected.
8
Introduction
I
n my 27-plus years as a health and fitness professional,
fitness club owner, personal trainer, and nutritional counselor, I
have worked with thousands of individuals and have observed
countless others. Unfortunately, only a mere handful of these
fitness enthusiasts ever achieved success.
Imagine this! Of the thousands upon thousands of fitness
enthusiasts I observed over the years, only 15 percent managed
to persevere and stick with an exercise program. Within this
group, approximately 80 percent of these individuals looked
the same after two or more years of effort. Only 15 percent
stuck with an exercise routine, while 80 percent of those
individuals made little or no noticeable progress.
This book has the potential to change your life by helping you
become one of the individuals who stick with their weightloss and fitness programs. Have you ever wished that weight
loss was easier for you? Do you feel like your exercise routine
has you stuck in a rut? Do you lack motivation to change your
life? If you answered yes to any of these questions, this book
is for you.
In the next few pages, you will read ten of my best secrets
for losing weight and keeping it off. You will discover how to
find motivation for weight loss and learn how eating fat can
actually help you lose weight. You will also find out which
sources of protein can best help you keep slim and how
sunbathing daily can help you gain muscle tone!
Practice makes perfect. By putting my ten weight-loss secrets
into practice, you will gain the skills you need to get in your
best shape now so that you will be healthy, happy, and fit for
the rest of your life!
God bless you on your journey.
9
I have compiled 10 secrets that
I have discovered to be the keys to
weight-loss success. Applied to your life
right now, these overlooked secrets can
help you avoid frustration, end wasted
time in the gym, and help you get in the
best shape of your life!
—Jay Robb
10
1
Secret #1
Cut Carbs
Correctly
W ith my roots in bodybuilding, I discovered long ago that
the secret to burning fat consistently is to limit carbs. It is that
easy, my friend. But there is a twist: I also discovered that a
person’s activity level determines how much and how often
he or she needs to eat carbohydrate-rich foods to replenish
glycogen levels. In other words, an endurance athlete needs
to consume a greater volume of foods rich in carbohydrates
than does a sedentary person. This principle explains why
an overweight, inactive person following the Atkins Diet
does so well initially: inactivity makes the diet tolerable. Yet
when an active athlete or a person who is a physical laborer
tries to stick with an extremely low-carb diet, he or she
usually fails miserably. The more active you are, the more
carbohydrates you can safely consume. It is all based on
your glycogen needs.
The secret to burning fat at will is to limit carbohydrate-rich
foods. If you eat a meal that contains a moderate amount of
carbohydrates, your body will stop burning fat for 3-4 hours
and then immediately return to burning fat until you consume
another meal or snack containing carbohydrates. If you try to
burn fat all the time (24/7), you will eventually run out of glycogen,
and your energy levels will drop dramatically. If you consume
too many carbohydrates at each meal, you run the risk of
overloading your glycogen levels (the average man or woman
can only store 300 to 400 grams of carbohydrate as glycogen).
When glycogen levels are full, all excess carbohydrates are
quickly turned to fat and stored in your fat cells.
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10 Weight-Loss Secrets
One way to burn fat without depleting your glycogen levels is
to make some of your meals low in carbohydrate and some
high in carbohydrate.
2
Secret #2
Listen to
Your Body
T
o lose weight and keep it off for a lifetime, you must
become aware of your body. The human body gives us many
signals that we must carefully pay attention to. It clearly tells
us when we are hungry and when we are full. It also clearly
tells us what type of foods to select: carbohydrate, fat, and/or
protein. But we must listen closely and pay attention.
How many times have you eaten when you are not hungry
or kept eating even after you are full? Do you find yourself
eating unconsciously while sitting in front of the TV or while
watching a movie? Unconscious eating and living can make
you fat, so be aware of what you are eating and when you are
eating it.
You must also pay very close attention to the actual foods
your body signals you to eat. If you pay attention, you will
know when to eat fruit, vegetables, protein, fats, and whole
grains and starches. Be still and listen. Pay attention to your
appetite. Note the colors of foods, and see what you are
attracted to. Note the smells of different foods and see how
your body reacts to those scents. Notice what you are drawn
to (and don’t say warm jelly donuts). Let your body be drawn
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1.877.JAY.ROBB • JayRobb.com
only to natural foods, not processed foods.
Listen carefully to your body, and it will direct you to the
natural foods you need to consume. It will tell you when to
eat, when to stop eating, and when you are thirsty. It will also
tell you when you are tired and when you should rest or sleep.
The body is a living, breathing miracle. Listen to this miracle
and you will easily reach and stay at your ideal weight.
A great way to be aware of your body is to “be still,” as I
suggest in my book, Be Still—Be Slim. In this book, you will
discover the secrets to breaking carbohydrate addictions,
food addictions, and many other poor eating habits that stop
you from losing weight effectively. For more information, visit
www.jayrobb.com/cat_ebook_bestillbeslim.asp.
“Fear always shows up when
the mind is in charge.”
—Jay Robb
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3
Secret #3
Eat Ample
Protein
Many people know protein is a big part of a healthy diet,
but some are still in the dark as to the reason why. Protein
is a critical part of every cell in your body. In fact, next to
water, protein is the most plentiful substance in the human
body. Your hair, nails, and muscles are mostly comprised
of protein, which is also required to build up your tissues,
organs, cartilage, skin, and blood.
You need to consume optimum amounts of protein for your
body to function at its best. But your body isn’t able to store
that protein, so you must consume ample amounts of protein
each and every day. While there is no RDA for protein, as a
clinical nutritionist I usually recommend a half gram of protein
per pound of body weight for moderately active adults and one
gram of protein per pound of body weight for active adults,
bodybuilders, strength athletes, and physical laborers.
Protein improves digestion, contains necessary amino
acids, and strengthens the immune system while building
up your body. Increase your intake of protein with foods—
such as chicken breasts, tuna, salmon, whey protein, egg
white protein, eggs, egg whites, tofu, yogurt, and cottage
cheese. Protein-rich foods also have beneficial effects
beyond muscle repair and toning, such as improving your
ability to concentrate and stay focused.
Do you suffer from:
• High cholesterol or an inability to concentrate? If so,
get your protein in the form of fish—it’s high in Omega-3 fatty
acids, which protect against high cholesterol and improve
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1.877.JAY.ROBB • JayRobb.com
brain function. When purchasing or ordering, select “wild”
fish rather than farmed fish (farmed fish are high in Omega-6,
rather than Omega-3).
• A feeling of constant hunger? Try eating more proteins
and healthy fats (avocados, nuts, olive oil, etc.), all of which
help keep you satisfied and nutritionally fulfilled.
• Constipation? Increase your intake of proteins such as
yogurt. Yogurt is replete with exogenous lactobacilli which
assist the friendly bacteria in the colon, leading to stools that
are more frequent and easier to pass.
• Dairy allergies? Eat more eggs, lean meats, and/or egg
white protein to meet your daily protein needs.
WHY WHEY?
For years, bodybuilders and weightlifters have been using
whey protein as an effective way to build muscle and burn
fat, but that’s not all whey is good for. Research by the
National Dairy Council indicates that whey protein improves
cardiovascular health and strengthens the immune system.
Whey has powerful antimicrobial and antiviral properties and
can protect you from viruses. Studies show whey protein is
even effective at fighting HIV.
Whey protein is a dairy-based protein derived from the
cheese-making process by being strained through filters
to separate it from the lactose. Whey is actually a superior
protein. Compared to other proteins, it contains significantly
more protein and far less fat and lactose (if any at all).
Whey has numerous health benefits and has been proven
to help athletes build more muscle than any other type of
protein. And building muscle is important to both males and
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10 Weight-Loss Secrets
females—the more lean muscle tissue you carry, the easier it
is to stay lean. But don’t worry, ladies. It’s almost impossible
for you to become overly muscular. Women generally do not
produce enough testosterone to become muscular. Instead,
they become toned, firm, and sexy.
Regular use of whey protein can help you:
• Build and repair body cells, muscles, and bones. If you
work out, whey protein can help you build muscle and shed
fat more efficiently, so you can look and feel your best.
• Lose weight, as many studies have indicated. Whey protein
isolate (the exclusive protein used in Jay Robb Whey Protein)
has ZERO fat, ZERO sugar, and makes you feel full, to help
you shed pounds with ease.
• Get protein from a dairy source, even if you’re lactose
intolerant. Whey protein isolate is the purest form of whey
protein and can contain less than 0.1 gram of lactose per
tablespoon. Research shows you should have no reaction to
this amount of lactose!
• Add protein to your diet without straining your digestive
system. Whey protein digests quickly and easily, providing
you with all the essential amino acids.
• Feel calmer and more relaxed. Research indicates that
whey may be able to reduce stress and depression by
lowering cortisol and increasing levels of serotonin in the
brain, making you feel happier—naturally!
• Be healthier. Whey protein increases bone density, guards
against chronic illness, and fights breast cancer with double
the efficiency of soy protein. It also slows the aging process
so you feel strong and look younger.
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4
Secret #4
Do Not Fear Fat
Since the early 1980s, millions of Americans have become fat-
phobic. Cholesterol commercials on TV tell us to avoid eating
cholesterol and high-fat foods. But are fat and cholesterol
really bad for us? I say no. You must eat healthy sources of
fat in order to stay fit and lean. Without fat you would die. Fat
is an essential part of the human diet. Do not fear natural,
wholesome fats—instead, embrace them!
If you do not eat enough fat in your diet, you will run the risk of
overeating carbohydrate-rich foods. Excess carbs can make
you fat, period! By eating approximately 25-50% of your
calories as healthy fats and oils, your body will naturally slow
down the digestion of carbohydrate and thus cause sugar
to enter your bloodstream more slowly. In turn, this will keep
you satisfied longer after a meal and give you more stable
energy. It will also cause you to release less insulin (the fatstoring hormone), which means you will be able to burn fat
more frequently and more efficiently.
Your body needs both Omega-3 and Omega-6 fatty acids.
These are essential and are found in fish, nuts, seeds, eggs,
and some meats. Without these essential fatty acids, you
would die.
Like fat, cholesterol is commonly feared in America, but
cholesterol is also essential to good health. Your brain is very
rich in cholesterol. Your skin contains cholesterol that converts
to Vitamin D when it comes into contact with sunlight. Most
of the cholesterol in your body is actually produced by your
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10 Weight-Loss Secrets
body from carbohydrate, not from fatty foods you consume.
One-third or less of all internal cholesterol is there because
of the foods you have consumed. The rest is created by
your body because you need cholesterol. High cholesterol
levels are often caused by stress combined with a highcarbohydrate diet, especially when the carbs are refined.
“If you have only one smile
in you, give it to the people you
love. Don’t be surly at home, then
go out in the streets and start
grinning, saying ‘Good morning’
at total strangers.”
—Maya Angelou
18
5
Secret #5
Sunbathe Daily
For
years you’ve heard the pronouncements of doom:
“The sun causes cancer and can kill you! Slather yourself in
sunscreen to avoid the dangers of radiation and sun damage!”
You may be surprised, but I’m here to tell you that sunlight is
actually essential to your health. Exposing your unprotected
skin to the sun on a regular basis is good for you!
Obviously, staying in the sun so long that your skin burns
is unhealthy, but that is no reason to avoid direct sun-toskin contact for appropriate periods of time. Sunlight is
necessary to synthesize Vitamin D, which strengthens bones
and muscles. In fact, sunlight is the primary source of Vitamin
D for most Americans and Europeans, but many have been
showing signs of Vitamin D deficiency as an increasing
number of people avoid the sun and overuse sunscreen.
Benefit your health by exposing your skin to the sun gradually.
Initially, naturally dark-skinned people may only need 30
minutes of sunlight. Naturally light-skinned people, however,
initially may only need 10 to 15 minutes of unprotected
sunlight each day to receive the minimum necessary benefits
of sunlight. Your skin naturally darkens to protect against
overexposure by slowly increasing skin pigmentation (tanning).
Monitor yourself to make sure you don’t sunburn. As your
skin darkens, you must begin to increase the amount of time
you spend in the sun so that you receive the same health
benefits. The darker your skin is, the more sun exposure you
will need, and daily exposure is ideal.
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10 Weight-Loss Secrets
Daily controlled sunbathing can:
• Protect you from cancer. Regular exposure to the sun can
protect you from cancer of the breast, colon, ovary, bladder,
womb, stomach, and prostate. Even though many believe that
the sun causes cancer, in appropriate doses, it can prevent
cancer much more than it causes it. If you want to avoid many
forms of cancer, sunbathe regularly.
• Prevent depression and enhance your mood. Going out
into the sun increases your body’s production of serotonin, a
hormone that affects your mood positively, making you feel
relaxed and happy. Many individuals suffer from seasonal
affective disorder (SAD), a weather-related depression that
is often caused by lack of sunlight in winter. Controlled daily
exposure to sunlight can lift your mood. Spend more time in
the sunlight, and feel the relaxing effects. To avoid depression
and lift your mood, try a regular dose of sunshine rather than
turning to drugs!
• Lower your cholesterol levels. The ultraviolet light that
comes primarily from sunlight has been shown to break down
cholesterol significantly. Other fats that are related to heart
disease can be reduced by exposure to UV light as well. Get
your sun!
• Slow the aging process of your body. Sunlight is necessary
for the synthesis of Vitamin D; interestingly, Vitamin D makes
your DNA age more slowly. You can’t get a proper amount of
Vitamin D in your diet easily, so exposing your bare skin to
the warm sunlight is the only way to get the youth-preserving
benefits of Vitamin D. Get young with the sun!
• Make your heart stronger and more efficient. In a study
conducted at the Tulane School of Medicine, 20 individuals
were exposed to ultraviolet light. Dr. Raymond Johnson found
that cardiac output increased an average of 39 percent in 18 of
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1.877.JAY.ROBB • JayRobb.com
the 20 people tested. Add sunlight to your training program!
TIP: For more on the health benefits of sunshine, check out my
informative book, 25 Fitness Secrets the Exercise Authorities
Never Told You!
6
Secret #6
Supplement Your
Diet Properly
Contrary to what you may have seen advertised, there are
no supplements that actually force your body to burn fat. Your
body burns fat when dietary conditions allow it (for example,
when you have limited your calorie and carbohydrate intake
and/or when exercise conditions demand it—i.e. long periods
of intense exercise). There are many great nutrients, however,
that can assist your body in the process of burning fat.
Do not, I repeat, DO NOT take stimulants to help you lose
weight! Since the herbal stimulant ephedra has been banned
by the FDA, manufacturers have turned primarily to caffeine
to enhance their energy products. In my opinion, these
products are just legal “speed.” Caffeine can help you lose
weight—but at a steep price. What goes up must come down.
Caffeine is an addictive drug, and it is one of the most widely
abused drugs in America. Don’t get hooked on this drug, or
you may develop diabetes, experience hypoglycemia, burn
out your adrenal glands, feel jittery, have trouble sleeping,
and experience regular bouts of anxiety and depression.
Instead of taking stimulants to lose weight and gain energy,
eat properly and take natural supplements that support good
health. A healthy body is always full of energy. To keep your
life and this diet simple and easy, I am only suggesting my
three favorite nutritional products.
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10 Weight-Loss Secrets
JAY SUGGESTS THREE SUPPLEMENTS:
1. PROTEIN POWDER (See Weight-Loss Secret #3 for more
on protein and protein powders.)
The use of a high-quality protein powder is critical for
successful dieting. You may use a whey or egg white protein
powder—both of which can help fill your daily protein needs.
Choose a powder that does not contain added sugars,
sweeteners, artificial sweeteners, acesulfame-K, sucralose,
aspartame, artificial flavors, or artificial colors.
Suggested Use: Consume one to two servings daily to
supplement your diet.
2. VITAMIN C (Ascorbic Acid)
Vitamin C can help you avoid heart disease, stroke, the
common cold, viral infections, diabetes, and more.
Suggested Use: Take one to two 500-mg capsules Vitamin C
three times daily or as directed by a health care professional.
About Vitamin C: Back in the days of pirates and seafaring
explorers, sailors on long journeys were often afflicted with
a disease called scurvy, which resulted in spongy, bleeding
gums, tooth loss, and purple spots on the body. If left
untreated, it could be fatal. Thousands of sailors died from
this disease, which was caused by a deficiency of Vitamin
C. Introducing limes into the diets of English sailors on long
voyages gave them the nickname “limeys,” but it made the
disease nearly disappear.
Vitamin C deficiencies can range from severe (fatal) to nearly
unnoticeable. Today nearly everyone gets some Vitamin C in their
diets. You may not be in danger of scurvy, but adding more
Vitamin C to your diet can benefit you in a variety of ways.
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1.877.JAY.ROBB • JayRobb.com
Adding More Vitamin C to Your Diet Can:
• Prevent cardiovascular disease. In a recent study,
researchers found that Vitamins C and E can help prevent
heart attacks and other cardiovascular diseases by regulating
the supply of blood and oxygen to the heart. These vitamins
can also reduce the free radicals that form inside the heart
and mitigate blood clots so your heart functions normally.
• Reduce likelihood of stroke. The level of Vitamin C in
your body may reduce your risk for stroke, according to a
long-term study of over 20,000 UK residents. Researchers
found, over a ten-year-period, that those with the highest
concentration of Vitamin C at the beginning of the study
ended up with a 42 percent lower risk of stroke even after
adjusting for variable factors.
• Slow skin wrinkling. According to the American Journal of
Clinical Nutrition, what you eat affects how quickly your skin
ages. In recent studies on skin aging, researchers reported
fewer wrinkles in people whose diets had plenty of Vitamin Crich foods. A Vitamin C-deficient diet seems to be a risk factor
for wrinkles and age-related skin dryness. Researchers say
this makes sense: Vitamin C is an antioxidant that synthesizes
collagen, a protein that can help keep your skin elastic.
• Strengthen your immune system. Noble Prize-winning
scientist Linus Pauling was the first to give Vitamin C
exposure as a wonderful way to strengthen your immune
system. Vitamin C does this by neutralizing the free radicals
that cause many illnesses and has consistently been used as
an anti-inflammatory agent and immunity builder.
More on Vitamin C: To get more Vitamin C in your diet, eat
more high-citrus fruits and vegetables, and take a Vitamin C
supplement.
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10 Weight-Loss Secrets
3. DEEP SEA FISH OILS
Fish oil capsules are derived from the fat of cold-water fish
and are rich in eicosapentaenoic acid (EPA), docosahexaenoic
acid (DHA), and Omega-3 (linolenic acid). All of these fatty
acids have long carbon chains with multiple double bonds.
Choose a product that contains a total of 420 milligrams EPA
and 280 milligrams DHA. Fish oils can improve brain function
as well as help prevent depression, joint disorders, and skin
diseases—all without raising your blood pressure.
Suggested Use: Take 2-4 fish oil capsules two times daily at
your main meals or as directed by a health care professional.
More On Deep Sea Fish Oils: When you think of fish oil,
what comes to mind? If all you can imagine is the disgusting
cod liver oil your mother used to make you take, think again.
Fish oil doesn’t have to taste awful! Instead of buying cod
liver oil, spend a little more for the natural, stable fish oil that is
odorless and comes in capsule form. Stable fish oil also has
more significant health benefits.
Omega-6 fatty acids (the “bad” fats contained in vegetable
and saturated oils) really aren’t bad at all; however, they must
be balanced with Omega-3 fatty acids, or your body becomes
more prone to infection of all kinds. Most Americans eat far
too much Omega-6 fatty acids and are deficient in Omega3s. High levels of Omega-6 paired with low levels of Omega3s can be associated with greater depressive symptoms and
neuroticism, so it’s vital that you get enough Omega-3 to
balance the Omega-6 in your diet.
The American Heart Association touts the benefits of
Omega-3, recommending multiple servings of fish every
week. However, an easier way to make sure you get enough
Omega-3 fats is to simply take a fish oil supplement once a
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1.877.JAY.ROBB • JayRobb.com
day. If you opt to eat fish more frequently, watch the amount
of mercury you’re eating by checking the FDA’s table of
mercury in fish.
Taking a fish oil supplement regularly can:
• Lessen pain and inflammation. Omega-3 fatty acids
have a significant positive effect on your body’s inflammatory
response and can help prevent and/or relieve painful
conditions, such as arthritis.
• Protect against stroke and improve cardiovascular
health. Studies highlighted by the American Heart Association
clearly show that those with higher levels of Omega-3s in
their diets have far lower rates of coronary heart disease than
those who (like most people) consume diets heavy in Omega6. A far lower incidence of strokes have also been observed
in those with diets rich in Omega-3.
• Improve brain function and increase mental capacity.
Children with low levels of Omega-3 have a lower mental
capacity overall, especially in solving mathematical problems.
Studies have shown that increasing Omega-3 intake increases
intellectual capacity as early as two hours after intake.
• Lessen depression and/or psychosis. According to
many studies, including one conducted by researchers at
the United Kingdom’s University of Sheffield, Omega-3 fish
oil supplements can alleviate symptoms of bipolar disorder,
depression, and psychosis.
• Reduce symptoms of hyperactivity disorders, such as
ADD and ADHD. A study by the UK’s Durham Education
Authority showed Omega-3 can improve the brain power and
concentration of hyperactive children. Information from the
University of Adelaide suggests that Omega-3 fish oil may have
a more significant long-term effect on ADD than medication.
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10 Weight-Loss Secrets
• Lower rates of heart, joint, and skin problems. Older
Eskimos have an extremely low rate of heart disease and joint
and skin afflictions. Studies show that this is almost certainly
due to the significant amount of fish they consume, as fish
rich in Omega-3 can prevent cardiac arrhythmias and buildup
in the arteries. Receive the same heart-healthy benefits by
adding fish oil supplements to your diet!
TIP: For all the positive benefits of Omega-3 fish oil,
make pharmaceutical grade Deep Sea Fish Oil part of
your daily routine!
7
Secret #7
Exercise is a
Poor Way to Burn Fat
“F
at burning”: two words that can evoke images of a red-faced
person drenched in sweat as he or she huffs and puffs through
a fast-paced exercise routine at a local fitness club. In reality,
exercise is a very poor way of burning fat and losing weight.
Eating specific foods in a specific order is a far more efficient
way to burn fat and melt away all your unwanted pounds.
Most Americans do not understand the basic principles that
induce weight loss by using fat as an energy source. As a
nation, we erroneously join gyms in hopes of getting slim. But
exercising in a way that actually burns fat is very hard work,
and only a small amount of fat is generally burned during each
workout. Instead of trying to exercise fat away, it is much
easier to simply begin eating in a manner that stops feeding
your fat cells while forcing your body to burn fat frequently.
26
8
Secret #8
Be Still, Be Slim
T
he key to being slim for life is to dissolve the past, thus
dissolving your addictive response to the past. The first time a
person tries something new, that person is not an addict. But
once the mind hangs onto this new experience and desires
to repeat that same experience, the addiction pattern begins.
Certain drugs offer such a potent first-time experience that
they are extremely addictive after only one or two uses.
Heroin, crack cocaine, and methamphetamine all fall into
this extremely addictive category. In our society, sugar and
sweets are two very powerful pleasure providers that over
time can seem just as addictive as crack and heroin.
If you are now aware of your addictive personality, that is
good news! Without the awareness, there is no possibility
of change. With awareness, a demon can be faced and
dissolved. And the key to dissolving a demon (and especially
a demon that may be driving you to overeat and live life in the
stressful lane) is to “be still.”
Meditation is a common word used to describe the practice
of being still. But meditation has many concepts already
attached to it, so in this book and in my practice I teach
people to simply “be still.” To be still means to quiet the mind
to the point where all thoughts cease. You can be still and
be walking about. You can be still and be working. You can
be still and be writing. The “be still” part means you must be
still of thoughts that are of the past and/or future. In other
words, you must stop dreaming and wake up to the reality
of “now.”
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10 Weight-Loss Secrets
The mind is like your home. Your home contains all your stuff.
If you buy or collect too much stuff, your home may become
cluttered and difficult to live in. The mind is the same way, only
it is filled with thoughts. The mind is restless. It can’t stop. It
is like a shark in the ocean. A shark cannot stop swimming,
even for a few minutes. It must keep moving or die. The mind
is like a shark. It must keep moving or it, too, will die. And this
creates the struggle of life. It is all in the mind. The mind is in
charge.
The mind must be mastered because the mind moves from
one thought to the next without stopping. God is between
thoughts. God is realized in stillness, but the mind is blocking
this realization because it thinks it must keep moving. If
there are too many thoughts floating about, not only is God
overlooked, but it also becomes difficult to mentally function.
Just as it is hard to live in a home that is filled with too much
furniture and stuff, if your mind is overfilled with thoughts, life
can become a challenge.
A great way to start practicing the art of being still is to sit
quietly for 15 minutes each day, as I suggest in my books, Be
Still—Be Slim and Be Still.
28
9
Secret #9
Track Your
Progress Accurately
Most
Americans on diets turn to their trusty bathroom
scales to discover whether their new diets are working. While
the scale can offer you positive feedback, it is far better to
test your body fat levels and weigh yourself to get a more
accurate picture.
Some diets can cause you to lose weight, but that weight
may be mostly muscle (especially when following very lowcalorie diets) or water. Testing your body fat gives you an
accurate picture of what is being lost. Your primary target is
to lose fat, so regular body fat testing is the best method to
use while dieting.
A variety of body fat testing devices are available on the market.
If you do not wish to buy your own, you can also have your
body fat tested at your local fitness club or health clinic.
29
10
Secret #10
Practice Making
Healthy Decisions
When you exercise your muscles, they become firm and
strong. When you exercise your decision-making muscles,
they also become firm and strong. To be healthy and fit, you
must make healthy decisions. This requires that you practice
making healthy decisions. When shopping for food, evaluate
what you are buying and make healthy decisions. When facing
a temptation (such as when someone offers you a donut),
make a healthy decision by saying, “No, thank you.” When
choosing between going to the local gym or going to the local
bar, make the healthy decision to work out.
Life is about choices, and healthy decisions allow us to make
the right choices that can keep us slim for a lifetime. This
requires practice. Practice saying, “No, thank you.” Exercise
your right of refusal. Make good decisions in choosing who
you spend time with. Stop being a pushover. Exercise your
decision-making muscles, and it will be easy to stay slim for
the rest of your life!
30
In Closing
You now know the 10 weight-loss secrets that can help you
get in the best shape of your life. I truly wish I had known
about these secrets when I began my fitness journey over
four decades ago. God bless you on your journey!
“Aim above morality. Be not simply
good; be good for something.”
—Henry David Thoreau
31
“One way to get thin is
to reestablish a purpose in life.”
—Cyril Connolly
32
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10 Weight-Loss Secrets
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